{"product_id":"the-marathon-knee-program","title":"Knieprogramma voor de marathon","description":"\u003ch3\u003eTrain for 42.2K. Protect the joint that gets you there.\u003c\/h3\u003e\n\u003cp\u003eMarathon training puts more cumulative load through your knees than almost any other common training goal, and the knee is the single most common site of injury in marathon training. This program gives you a full 16-week mileage plan with a knee-stability strength routine built in from week 1, not bolted on as an afterthought.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWhat's inside:\u003c\/strong\u003e\u003c\/p\u003e\n\u003cul\u003e\n\u003cli\u003eThe Marathon Knee Blueprint (14 pages) — why the knee absorbs more marathon-training load than any other joint, and the two patterns behind most marathon-training knee pain\u003c\/li\u003e\n\u003cli\u003e16-Week Program (16 pages) — Base, Build, Peak and Taper phases with a full weekly mileage table and a twice-weekly knee-stability strength routine\u003c\/li\u003e\n\u003cli\u003eTracker — log mileage, strength sessions and knee pain, with automatic 10%-rule guidance\u003c\/li\u003e\n\u003cli\u003eQuick Guide for your phone — the rules for training and race day\u003c\/li\u003e\n\u003c\/ul\u003e\n\u003cp\u003e\u003cstrong\u003eHow it works:\u003c\/strong\u003e the same traffic-light pain rule used across every HDX program, built around a mileage plan that respects the 10% rule and a strength routine for the muscles that stabilise the knee late in long runs.\u003c\/p\u003e\n\u003cp\u003e\u003cstrong\u003eWho this is for:\u003c\/strong\u003e runners training for a first or repeat marathon who want a plan that protects the knee, not just one that gets you to the distance.\u003c\/p\u003e\n\u003cp\u003eWritten by Sam Sankarey, physiotherapist and human movement scientist. Every core claim is backed by peer-reviewed research, cited in full at the end of the guide.\u003c\/p\u003e\n\u003cp\u003e\u003cem\u003eEducational content. Not medical advice. This program does not replace an in-person assessment.\u003c\/em\u003e\u003c\/p\u003e","brand":"Human Dynamix","offers":[{"title":"Default","offer_id":55523027616086,"sku":"HDX-MARATHON-KNEE","price":19.95,"currency_code":"EUR","in_stock":true}],"thumbnail_url":"\/\/cdn.shopify.com\/s\/files\/1\/0874\/0696\/9174\/files\/HDX_Marathon_Product_Image_1x1_4b5bf55b-108e-4b74-99e0-f0d4f5032fda.jpg?v=1790615191","url":"https:\/\/humandynamix.nl\/products\/the-marathon-knee-program","provider":"Human Dynamix","version":"1.0","type":"link"}